Call Us: (303) 263-2997

Wednesday, November 8th: CrossFit

7
Nov

Wednesday, November 8th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Did you happen to see our latest Video Post for Alpine? Go vote on which “Who am I” Coaches video you’d like to see first!

Warm-up

Full Body Warm-Up AB (No Measure)

5 rounds building in intensity:

-100 m run

-8 plow-2-staddle

-6 push-ups to Spiderman stretch

-4 dips (or 6 push-ups)

-2 laps KB OH Carry (One right, one left)

Warm-up (No Measure)

Hip/Lat WOD Prep: 2 Rounds

Cobra Stretch x 30s

Banded Lunge x 6 (Slow Down & Up)

Banded Face-Pull x 10 (Slow Eccentric)

Metcon

Rowing “Nicole” (AMRAP – Reps)

20 Minute AMRAP:

500m Row

ME UB Pull-Ups

*No matter how fast you row, it’s still 20 Minutes long. Know your pacing to give it the best shot you can on the Pull-Ups!

Cool Down

Metcon (No Measure)

Cool-Down Series:

Foam Roll Back & Quads x 2:00 total

Banded Figure-4 x 60s ea. Leg

Banded Bow & Arrow Stretch x 60s ea. Arm

Small Band IR/ER x 15 Reps Each.

Extra Gains

GHD Situps (15-15-15)

Use a MB to reach to. Not the floor.

Leave a Reply